Make-ahead breakfasts. Check out the recipes below and try prepping your breakfasts for the week!

Amanda's Breakfast Ideas (~Amanda Obinque, RDN, CD)

Crack 1-2 eggs in a coffee mug with fresh spinach and a sprinkle of cheese. Microwave for 1-2 minutes.

Peanut butter toast or tortillas. Top with banana and a dash of cinnamon.

Greek yogurt parfait. Add nuts and fruit for a tasty topper.

Whole grain toasted waffle with nut butter or yogurt. Top with fruit and sunflower seeds.

Add turkey and Swiss cheese to a whole grain English muffin. Include any veggies you like.

Quinoa Spinach Egg Muffins

The perfect protein and carbohydrate paired breakfast all-in-one! Carbohydrates and fiber from the quinoa and protein from the eggs and quinoa. Sneak some veggies in by adding greens, tomatoes, and any fun extras you want to try!

Makes 14 MuffinsRecipe adapted from www.thespruceeats.com

Ingredients:

1 cup quinoa, rinsed

2 cups water

1 teaspoon olive oil

1/2 onion, chopped

3 cups packed spinach, roughly chopped

3 eggs

1/2 cup crumbled feta cheese

1 cup cherry or grape tomatoes, quartered

1/2 teaspoon dried oregano

1/2 teaspoon garlic powder

1/2 teaspoon salt

1/2 teaspoon black pepper, ground

Directions:

Preheat oven to 350 F and lightly grease a muffin pan.

Bring 2 cups water to a boil in a medium saucepan. Add quinoa, cover, and simmer for 10-12 minutes or until water has been absorbed. Remove from heat and set aside.

Heat a medium pan over medium heat. Add olive oil and onion and cook until soft.

Add spinach and saute, stirring frequently, for about 1 minute or until greens are just wilted.

Crunchy Homemade Granola

Making your own granola is a great way to get the benefits of fiber-rich whole grains for breakfast without the extra sugar that store-bought granola contains! Mix it up and try different spices, nuts, and seeds for different variations. Pair with fruit and Greek yogurt for a balanced and filling breakfast!

Yemeni Red Lentil Breakfast

Lentils for breakfast!? Give this delicious protein and fiber-packed dish a try. Want to take it on the go? Cook your lentils ahead of time and potions into microwavable jars, such as half-pint mason jars. Top with a raw egg and a handful of greens on your way out the door. Microwave when ready to eat for about one minute or until egg is cooked. Original recipe by Megan Ellison, MS, RDN, CSOWM, CDE

​Bone is a living, growing tissue, composed mainly of a protein called collagen, which allows our bones to be flexible. In addition to collagen, calcium phosphate, a mineral, provides the bones with strength and stability. This is important since our bones provide structural support for our bodies.

​​Our bones protect many of our vital organs such as the heart, liver, lungs, brain and spinal cord. They also play an important role in the regulation of calcium and blood sugar.

​​Throughout our life, our bones are continuously being broken down and rebuilt. As we age more bone is broken down than is replaced, making it important to build and maintain strong bones early in life.

Facts on Osteoporosis: The Most Common Bone Disease

Is characterized by a weakening of the bones, making them more likely to break.

Areas most commonly affected include the spine, hips, and wrists.

Is more prevalent among women than men. Women‘s bones are typically smaller and thinner.

Affects about 20% of women over age 50.

In the first several years following menopause, women can lose bone at a much faster rate due to decreased estrogen production.

By age 65, the rate of bone loss for women and men equalizes. In men, the production of testosterone can decline resulting in greater bone loss.

​2. Lower inflammation- Eliminate or minimize intake of added sugars, processed foods and salt. Eat more colorful fruits and vegetables, nuts, seeds and beans. Add various herbs and spices to your foods. Eat fatty fish such as salmon, trout, herring, mackerel, sardines or anchovies at least 1-2 times per week.

If you are looking for a specific dietary approach, the Mediterranean diet may be a good one to consider. A study published in April 2018, which included 140,775 adults (the majority being women) over age 60, from both Europe and the United States, found that moderate to high adherence to a Mediterranean diet was associated with decreased risk of hip fracture.

3. Don’t smoke and limit alcohol intake

4. Get enough vitamin D – Certain foods and sunshine do provide vitamin D, however that may not be enough. Talk to your doctor about getting your vitamin D levels checked to see if you need to take a supplement.